Fitness

A) E4M x 4 sets 

– 12 BB bench press

– 12 bent over BB rows @ 2011 tempo

 

B) E5M x 3-4 sets:

– 400/350m row

– 10-20 RKB swings

– 10-20 push-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 12 @ 60-64%

Sets 2-4: @ 58%

*After every set perform 12 bent over BB rows @ 2011 tempo

 

B) E5M x 3-4 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 20/15 HR push-ups